Session 9… The PT Diaries – Back in Focus

After my dismal performance the previous week – session 9 was all about getting back on track and focused!

What made this session even better was my friend Jen came along to take some progress pictures at Pure Fitness Gym, which I am extremely happy with! It’s great to see some muscle definition happening because I don’t really see that when I look in the mirror! This picture however has to be my absolute favourite! Boxing is a great way to get in shape and get rid of your frustration – I had many thoughts going through my head during that!

Pure Fitness Gym - Katrina Coming Clean

Pure Fitness Gym – Katrina Coming Clean – Boxing

This session covered the following and should take you about an hour to do – back when I first started I wouldn’t have managed to get through this and my sets would have only been 2-3 max so if you feel you need to drop the reps then do so, but try build them up over time.

Stretch

Warm Up

  • Watt Bike 3000m Level 3

Abs Circuit X4

  • Seated side rotations 10 each
  • Plank 45 seconds
  • Wall Sit ups 12
  • Leg raises 8

HIIT

  • Battle Ropes
    • 8 X 20s High 40s Rest

Resistance Training Super sets x3

  • Arms
    • Tricep Rope Push down 1
    • Standing Row 10
  • Legs
    • Leg Press 12
    • Walking Lunges 10e
  • Boxing
    30s on 10s rest
  • Bench Step Ups
    10e/8e
  • Core Board spins
    15s X 4

Finish

  • 500m Row
  • Stretch

And here are some more pictures!

Pure Fitness Gym - Katrina Coming Clean

Pure Fitness Gym – Katrina Coming Clean Watt Bike

Pure Fitness Gym - Katrina Coming Clean

Pure Fitness Gym – Katrina Coming Clean – Core Bag Step Ups

Pure Fitness Gym - Katrina Coming Clean

Pure Fitness Gym – Katrina Coming Clean – Plank

Pure Fitness Gym - Katrina Coming Clean

Pure Fitness Gym – Katrina Coming Clean – Weighted Lunge

I think we can definitely say it’s an improvement from the first session (its hideous that I have shared that with the world!)…

Pure Fitness Gym - Katrina Coming Clean

Pure Fitness Gym – Katrina Coming Clean – Session 1 Weighted Lunge

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Session 8… The PT Diaries – Results Day!

So session 8 has been and gone and what a session today was… within 10 minutes I felt like I hit a wall. It was such a come down after the high I experienced on Tuesday. After that session I felt all kinds of amazing and felt like I could do anything I set my mind to!

Today was another matter – I hurt, Tuesday was a hard session that left me with DOMS in practically every muscle – which is a good thing – it means you are working but unfortunately you do have to get back on the horse and get on with it! I did some yoga last night in the hope it would help stretch me out – it did but I felt so weak today!

However, today was also results day….

So here it is, this is what I have achieved in 8 sessions over a period of 4 weeks. Firstly my physical measurements.

A total of 10.7cm lost from those key areas that us ladies don’t love. There has been a gain in a couple of areas, but this is down to muscle mass and quite frankly for those areas in particular I am not too bothered. For me its all about the waist, hips and arms.

Measurements

Moving on to body fat – once again a reduction in measurements, particularly around the waist area which is my main pet hate area, especially after 3 pregnancies and just really doing nothing about it!

Body Fat

In terms of how much I weigh, I have gained 0.5kg since commencing personal training… am I shocked, disappointed? NO! Look at the results above!

Muscle weighs more than fat but takes up less room, therefore when you are undertaking a fitness regime you should not rely on scales as a sole indicator of progress – if I did that I would be sat rocking in a corner no doubt munching on a bar of chocolate and knocking back copious amounts of vodka wondering why with all my hard work nothing is happening and in fact why am I gaining!

I’m pretty bloody proud of what I have achieved in just 4 weeks and this has been done with hard work and determination and a pretty awesome personal trainer. My diet is pretty good, I won’t lie it could be better and that is what I plan to work on over the coming weeks so I can really see some truly amazing results, but I achieve this from living a balanced lifestyle – exercise AND eating healthily. I haven’t undertaken any drastic juice fasts or attended slimming clubs where the focus is all on the weight. I have achieved this through pure hard work and do you know what I feel loads better, I have more energy, I am focused and determined and I am a lot more patient. Everyone can lose weight by undertaking extreme measures but what happens when you go back to your old ways? The time I didn’t have a kitchen is a prime example of going back to the old ways and I still have my work cut out to achieve the measurement loss I achieved over a good few months of attending the gym and classes.

I want to thank Barry for pushing me these last 4 weeks and for having faith in me. It was a slow start, especially as my fitness levels were unbelievably poor. My recovery from intense exercise was taking upwards of 2 minutes whereas now it is around 40 seconds, this is a major indicator in my level of fitness and something that we can continue to improve.

I’ll be continuing personal training up until my sisters wedding early April so I hope you will continue to follow my journey.

I would definitely recommend that if you don’t know where to start in a gym that you consider personal training and ladies – don’t worry about all those wobbly bits or looking like crap. They honestly don’t care – they are there to get you the results you want! So if you are in Huddersfield I definitely recommend you popping by to check out the gym and speak with the staff to see how they can help you.

So moving on from all that, this is what we did this morning!

Stretch

Warm up

  • X-Trainer 5 mins

Abs Circuit x4

  • Seated side rotations 10each side using a 5kg ball
  • Mountain Climbers 30s
  • TRX Knee tucks 12

Watt Bike 3000m level1

Resistance Training Super sets X3

  • Arms
    • Cable Push down x 12
    • Cable curls x 10
  • Legs
    • Seated extensions x 10
    • Walking Lunges 12 each leg

Row 500m Level 9

HIIT Training on Battle Ropes x8

  • 20 second High Intensity
  • 40 second Rest

Stretch

Total calories burnt 594 (total this week 1611)

Just to confirm my stats, I am 30, weigh 65kg and measure 163cm. Your calories burnt will depend on your age, weight, height and your health in general.

If any of you have tried following any of my PT session plans I would be interested to hear your thoughts!

Session 7… The PT Diaries

WOW! What a work out this morning!

Session 7 brings me into the start of week 4 of my Personal Training with Barry at Pure Fitness Gym and what a journey it has been!

Although I have been a member of the gym for over 18 months, undertaking personal training has been a real test of my fitness and endurance. Over the last 3 weeks my cardio levels are gradually improving and today was definitely my best session yet.

My heart rate still reaches dizzy heights but the recovery is significantly improved which led to me getting much more out of todays workout. Last week it too me 12 minutes to do 4 reps of HiiT cardio…. today around 10 minutes to do 8 sets!

The weight is still hovering but I am putting that down to increased muscle mass. I found last year that for a good couple of months my weight stayed around the same but body fat reduced before the weight then started to reduce and I am happy with that. Although I will be testing body fat on Thursday.

So today involved the following, why not have a go and see how you get on!

Stretch

Warm Up

  • Watt Bike 4000m

Abs Circuit

  • Single leg Plank 30s on each leg
  • Seated side rotations 10e
  • Floor sit ups 12
  •  X3 20-30S REST

Resistance Training Super sets X3

  • Leg Press 15
  • V-sits 10/12

20-30s rest between sets

  • Cable rope push down x12
  • Dumbbell hammer curls x10

20-30s rest between sets

  • Seated Row x12
  • Standing Upright row x10

20-30s rest between sets

Cardio

  • Interval Sprints with resistance band (reebok)
    • x8 sets 20s Sprint getting HR 90-100% BRING DOWN TO 50-60% recovery
  • x3 Sets Bench Step Ups using 10kg core bag
    • 10 each leg make sure to raise your opposite leg to work the abs
  • x3 Sets Core board spins
    • 15s – 5s hold in press up position.

Finisher

  • 500m rower level 8 (big focus on using arms as opposed to legs)

Stretch

A great 1 hour work out which burnt 700+ calories and significantly improved my cardio levels!

Already looking forward to Thursday’s session and to getting my body fat results!

On another note all my blood results came back fine – my thyroid is normal. Next major test is the 24 hour ECG in February!

#AwesomeAugust

Hello August copy

Pinch punch first of the month and all that!

I planned to post about August as it is a month of many things for me. But after seeing the above image on my friend, Jen’s Twitter and a post on Gemsmaquillage about #AwesomeAugust it prompted me to pull my finger out and get this written!

So it’s August! How exciting!

I mean that without the sarcasm, I am truly excited about it being August for many reasons…. the first of which being I turn 30 this month! I have been a little daunted by the prospect of this milestone, but to be honest I actually can’t wait! This year so far has been pretty amazing for me and has brought a number of positive changes!

I may be about to turn 30 but I feel and look so much better than I did when I was 20 (well I think so anyway) feel free to disagree 🙂

My 20’s were also pretty hard, being 20 / turning 21 was a pretty crap time. I was pregnant with the baby we lost, I was at my heaviest and it was generally a very, very dark time for me which pretty much continued throughout that decade. To think you failed so many people as well as your own child is a lot to bear and there were many times when it almost was. I managed to survive through it… just! And I now have two amazing girls who I couldn’t be more proud of, they really have made each day worth living even when they tell me to ‘go away’ and close their bedroom door! Yep, my 2 year old did this! So in a way I am glad to see the back of my 20s!

It is also my younger sister’s birthday too – so an advance Happy Birthday for Monday!

I also get the results of my CAM Diploma in Marketing Communications this month too. This has been a huge drain on me over the last 3 years but I have managed to achieve grades varying from A-C whilst holding down a full-time demanding job, two young children and a husband! All I need is a C or above on my final assignment and my Diploma is complete and will be a huge weight off my shoulders.

We are also going on our first two week holiday in 4 years! I honestly can’t wait, two weeks in the sunshine (or rather the shade – we are heading to Egypt!) which is the perfect opportunity to have some uninterrupted quality time with my family. I definitely need more regular holidays and mini breaks. In fact I was meant to have a girly holiday for my 30th but this year has been pretty hectic so that is being pushed into next year… it is happening! Miami anyone?

My husband and I will also be celebrating our 7 year wedding anniversary and at the same time our 13 year anniversary from the day we met. We’ve had some tough times and a few knocks along the way, but I feel that as I turn 30 and due to the positive changes I have inflicted upon myself that we will move forward stronger, happier and enjoying life a lot more! In fact I recently dedicated P!nks latest song True Love to him because it pretty much describes our relationship. I love you! Sorry I’m such a pain! And just to add he is pretty amazing, it’s me that’s the hard work! I’m very lucky to have not only a wonderful husband but an amazing friend, dad for my children and someone who has a little OCD when it comes to cleaning!

Although it looks unlikely that I am going to meet my target weight loss before I hit 30 (I set this back in January) I am really happy with the progress so far and have altered my goals along the weight to be much more than weight loss. I am pretty impressed with the progress I have made, rather than being just skinnier I feel to have toned up and although I actually put a couple of pounds on recently I know this is down to increased muscle mass. I’ve been working harder since the schools broke up as my eldest daughter is either at family or holiday clubs which means I can hit the gym early after dropping my youngest daughter off at nursery which is usually around 7.30am!

I will also be starting personal training once I am back from my holiday so that should really sort out those areas I want to get sorted! Scary, but exciting stuff!

Finally, we are undertaking a major house renovation! We have a fabulous spacious house with an open plan kitchen, dining and sun lounge which opens out onto a large garden. However as we have a decent amount of land to the side of the house we have decided to double the size of the dining / sun lounge area, install bi-fold doors, make the patio larger and level off the garden and replace the kitchen. Work is underway, the house currently represents a bomb site but it is going to look awesome once complete… maybe not by the end of August as we want it to be perfect but it should be in perfect order by Christmas at the latest! House Party anyone?!

Here are some pictures of the work done so far! I can’t wait to share with you the finished renovation!

House RenovationsHouse Renovations 2So what are you doing to have an #AwesomeAugust?

If you fancy having an #AwesomeAugust too then why not enter my competition to win a BRITA Marella Filter Jug?

Rest Day = Deep Tissue Massage

This week I finally got round to using a groupon I had purchased for Complemed in Huddersfield.

The venue is clean, bright and just what you would expect from such a venue. After filling in my medical information we got underway, the choice was either a one hour sports massage or deep tissue massage which cost me just £18 (RRP for an hour is £30) so I opted for the deep tissue as I get a fair bit of tension in my shoulders which is a mixture of being active, carrying kids, poor posture and general stress.

Pav, my therapist ran through what he planned to do as we hadn’t identified any major issues. Part of my treatment also included assessing my spine and general movement, thankfully my spine is in pretty good working order (although it doesn’t feel it sometimes) which was good to hear as my mum suffers from severe back issues which have seen her having injections into her spine and being reliant on heavy medication to reduce the pain. The only issues I had were poor movement in the upper half of my back and restrictive movement of the neck.

After doing The Color Run, followed by 3 sessions in the gym I timed my booking just right!

Pav started off by using a heat treatment on my back whilst at the same time massaging the area using a machine that offered various levels of intensity. Apparently it is also used in the beauty industry to reduce cellulite, so maybe that back fat is on its way out 🙂 The use of this was also an aid to improving blood flow and lymphatic drainage amongst other benefits. This was followed by some hands on massage ironing out the numerous knots I had managed to accumulate.

Following the massage I was able to move much more freely and without tension. Pav also advised me on my posture, which I am trying my hardest to undertake along with undertaking some moves to stretch out my spine.

All in all a lovely hour, I feel less ‘tight’ and a lot less stressed. Pav was friendly and made me feel at complete ease. Deep Tissue massage is definitely something I would look to undertake regularly to help recovery from sports injuries. Prices are extremely reasonable… £20 for half an hour and £30 for an hour.

Complemed is a franchise and facilities are available in Huddersfield, Altrincham, Birmingham and Leigh if you can’t make it to Huddersfield.

Complemed

Embarking on Personal Training…

Well, I have found out that I will be getting one of the items from my birthday wish list… Personal Training at Pure Fitness Gym!!!

I honestly can’t tell you how excited I am about it. I won’t be starting until the end of August as the trainer has a holiday coming up, is back for a week or two then I disappear for a fortnight, so I thought best to wait until I’m back and then work off any pounds I may have put on whilst on an All Inclusive holiday.

Believe me though, I won’t be using starting PT as an excuse to over indulge, I’ve worked hard for what I have achieved so far so plan to eat healthy and exercise where possible. I know it’ll be hard, I have resigned myself to putting on a few pounds, if anything I’m more worried about losing muscle tone!

Throughout my PT journey I will be blogging and taking regular pictures to show the changes along the way and the progress being made.

I will be having 2 sessions a week over a period of 4 weeks, so far that is all I know!

Watch this space!

20130716-163827.jpg

Image pinched from Gymbags & Gladrags She won’t mind 🙂

Happy Gym-iversary To Me! And a little competition for the people of Huddersfield

So the 6th July marks one whole year since I made the decision to join a gym… one whole year!

It also marks a major achievement as I have never managed to stay at a gym more than 4-6 months. I lose motivation and interest and more importantly I didn’t see any results!

When I first signed up to the gym, in my case Pure Fitness at Lindley, the aim was to lose a bit of weight and that was happening but then finishing off my CAM Diploma in Marketing Communications, a heap of travelling for work (Cape Town & Bangkok where the food is amazing in both places) , then it was Christmas which was then topped off with two rounds of flu all took its toll and I put the weight back on plus a little more – devastating!

So in January this year I gave myself the personal challenge of not only losing weight, but to completely overhaul my health and fitness and that is how this blog was born.

And to celebrate all this, we (myself and Pure Fitness) are giving away a 7 week membership to one lucky winner (details of which can be found at the end of this post)! Another giveaway will be coming up in August which is open to everyone so keep your eyes peeled!

So what have I been doing?

Since getting back to the gym properly in January I had a workout plan put together by Oliver. This is one of the things I love about this gym, no signing you up, there’s the equipment and this is how you use it! They ask what you want to achieve and put a plan together suggesting what you should do to achieve it and promote you going back to them after 6 weeks to review it!

So I was given time on the cross trainer – high / hill setting, rowing machine, arm pulls, core bag, exercise ball core, medicine ball twists, heel taps and a few other core exercises. Thankfully he didn’t add any treadmill in but where I had time I did use it on a high incline and added in weights to increase the fat burning intensity.

This programme was doing well and I was starting to see results but as I visit the gym on my own (too many failed gym buddies in the past) I decided to start taking part in class activities in order to really push for results.

This is what I have done so far…

LBT

I love this class and take part twice a week. It’s a great fat burning workout that tones the key areas most ladies want to fix up. I have seen some major improvements from regularly taking part in this class, my legs and butt (I would say) are pretty tight and the tum is certainly on the way to being so. I now have more definition around my waist in that I am not as straight anymore and would say I have those hour glass curves. I generally burn between 250 – 350 calories per class depending on what area we start with and what props we use which can vary from medicine balls, exercise balls to even barbells!

Oliver who takes the class and who is also one of the permanent PF Gym staff members really makes sure you make the most of this class. He is friendly, approachable and will push you to work harder suggesting using heavier equipment if he thinks you can do it. There is also a really friendly vibe in the class, everyone speaks to one another and encourages each other and are all welcoming of new members. I actually feel deflated if I miss this class as it really is a good workout and positive mental pick me up!

Power Hoop

This is relatively new on the timetable at PF Gym, but has received a great reception. After only one week it went up to 2 classes per week!

I have reviewed Power Hoop previously in my blog but for those who haven’t read it yet. Power Hoop is a workout using a weighted hoop (in this class it weighs 4lbs) and promises a defined and tightened core. Not only that but you also use the hoop to perform other exercises which provides an all over body workout. I can burn up to 400 calories in this class and it is quite good for fat burning too but unbelievably increases your fitness levels too as you do have to move around whilst hooping!

Jen who takes the class is an external instructor who also works within the NHS. She is lively, enthusiastic and absolutely loves what she does having hooped herself for 6+ years before becoming a Power Hoop Instructor. Believe me, if you want proof of what Power Hoop can do for your core she is it!

Hour of Power

Hour of Power classes are quite an intense workout. It’s really covered in the title! You spend an hour undertaking a quite intense activity with the use of dumbbells. Earlier in the year I had the opportunity to take part in a class with Hour of Power guru Rajko (his father founded HOP). You do not stop in this class whatsoever, constantly jumping up and down performing dumbbell moves. A great all over body workout and calories buster which is great for improving fitness levels. In the HOP Masterclass with Rajko I burnt over 700 calories!

I started to do the Hour Of Power classes earlier in the year but due to my daughter’s swimming class changing times it was a class I had to unfortunately drop. Even getting there for the Sunday class is a bit of an issue when you have two young children to consider. So once Stevie’s has moved up a grade then hopefully I will be back to it.

In April Pure Fitness Gym achieved Hour of Power Class of the Month – take a look here to find out a little more!

Niall who takes the class is a relatively new HOP instructor but has been practicing for over 5 years! Hoping to get back to it soon!

PF-Classes

Other Classes

I have also undertaken Yoga and Spinning on a couple of occasions, but it is all dependent upon the time I have available and what I want to achieve that week. Yoga is great for fat burning and is rather relaxing. Spinning on the other hand just kills me, great for calorie burning but my fitness levels are appalling! To see the full class timetable click here.

So what have I achieved?

Since the end of January and in conjunction with eating better I have lost over 8kg and reduced my body fat by 2% (more if you go off the measurements in the gym) and in the last month have lost quite a few CMs off my lower body (I didn’t really chart measurements in the early stage, relying solely on weight, but have learnt that there are many factors in determining how successful your weight and fitness goals are measured). So once weight loss hit a plateau I changed to measuring and it has really shown some incredible results.

Moving Forward

I plan to continue with the LBT classes (and the others I have mentioned but LBT is my key class) along with weight training which I have just recently started to help achieve the results I want. I hope to lose another 6lbs but I am now more focused on having a more toned, lean body and as muscle weighs more than fat if it means I don’t drop those extra pounds but look better, then I can live with that.

I have a deadline of 18th August (my 30th birthday) to get everything in order, everything is looking much better and I have to remember that it took me 10ish years to more or less destroy my body by not eating right, being lazy and having babies that getting it to almost perfection is not gonna happen in a matter of weeks.

After then it’s a case of maintaining! That is gonna be interesting but I will continue to plot my journey.

About Pure Fitness Gym

Previously known as Heritage Gym and based in the Heritage Mills at Lindley, Pure Fitness Gym (or PF Gym) is owned by Neil Thornton, Jonathan Pollard and Barry Jacobsz.

The gym is currently undergoing a major overhaul that includes brand new changing facilities, steam room and sauna and the very latest equipment which allows users to record training programmes and track progress. Additional work is underway to create a more open plan training area which is due to commence shortly.

Pure Fitness Gym

A brand new website has also recently been launched allowing you to book class sessions online to ensure you get a place.

Overseeing the changes is Gym Manager, Barry Jacobsz who has worked for the gym for many years and who provides every new member with a personal training programme.

Barry has been a qualified Level 3 NASM Personal Trainer for a number of years, training a vast variety of clients from business professionals, sports specific or clients just looking to change their lifestyle.

After completing his Sports Science Degree at the University of the Orange Free State Barry became a professional athlete. He played professional rugby for 8 years representing South Africa at the Commonwealth games in Manchester and the World Games in Japan. In 2001 he was voted as South African sevens player of the year.

Barry has had the privilege to be trained by some of the best fitness trainers in the world over his career. From his vast experience over the years as a professional athlete

Other permanent members of the Pure Fitness Team include John Rathmell and Oliver Huntingdon.

Pure Fitness Huddersfield Staff

All the Pure Fitness team are friendly and approachable and they are there to help you achieve your goals. If you are stuck, want to know what else you should be doing then speak to these guys! After all you only get out what you put in, but with these guys you will get more in return, they really do want to help make a difference to your fitness goals!

Want to try Pure Fitness? How about for free?

In conjunction with KatrinaComingClean, Pure Fitness are offering one lucky person the chance to win a free 7 week gym pass, which allows you access at any time of the day, use of the steam room, sauna and entry to all of the classes available!

To be in with a chance of winning

  • Simply comment below with “I want to try #PFGym”
  • Tweet @Katrinadionne18 with “I want to try #PFGym”
  • Visit KatrinaComingClean on Facebook and write “I want to try #PFGym” on my wall
  • Don’t forget to share the competition too!

And if you do all 3 it increases your chances of winning further!

T&C’s

  • You must enter before July 19th to be in with a chance of winning!
  • The dates to start the membership are completely flexible so you can use in advance of taking a holiday or perhaps when you get back to get rid of the effects of over indulgence!
  • The only stipulation is that the winner must live or work in Huddersfield in order to make the most of the prize that is on offer!

Alternatively if you’re in a rush to sign up and get in shape Membership starts from just £19.95 so if you want to find out more or join, simply pop in, visit the website or call 01484 485395.

Pure Fitness can also be found on Facebook and Twitter